Exhale: Lower arms and heels and squat down as far as you feel comfortable, palms down.

16. Windmill Turning in the Breeze

Inhale: Raise arms towards the left and above your head in a circular motion

Exhale: Continue circling the arms towards the right and downwards while bending the waist forward and sink in the knees.

Inhale: Continue circling 3-5 times then switch direction.

17. Stepping and Bouncing the Ball

Inhale: Raise left knee and right arm simultaneously.

Exhale: Lower them gently.

Inhale: Raise right knee and left arm simultaneously; lower them and continue.

(Do this at least twelve times or as much as you feel comfortable)

18. Gathering the Fragrance of the Earth (Balancing the Qi to Close)

Inhale: Squat down and come up while raising arms with palms up until shoulder level.

Exhale: Turn palms down, lower arms to belly and sink deeply.

After finishing the movements, place your palms on your belly (Dantien); men, first left hand then right hand, women, first right hand then left hand. Stand still for two or three minutes or as long as you feel comfortable and sense the energy in your belly.The movements should be done at least six times or four times on each side or preferably eight times and six times on each side. And remember: The movements should be done slowly and gently in harmony with the breathing and with the awareness of it, then the Qi will flow freely.